5 Steps to Build a PERFECT Male Physique
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- čas přidán 8. 07. 2023
- Learn exactly how to build the perfect masculine physique and aesthetics. Ever wonder how much muscle women actually like and what looks best on a man? Well this video will reveal the best diet and exercises to develop the perfect male physique.
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There are certain proportions that make a man appear more manly, attractive, and stronger. This has been called the divine proportion, the golden ratio, or adonis ratio and it's a concept that has been observed further back than the time of Leonardo da Vinci with his many drawings depicting the ideal proportions of man. (1) It's based on numbers associated with the Fibonacci sequence and essentially when applied to the male physique it's having shoulders that are 1.6x the circumference of the waist. Contrary to a lot of modern bodybuilding ideals it's not just about looking as bulky or as muscular as possible and a more natural look is preferred over a more unnatural hulk-like look that's only achievable with steroid use. There are certain exercises, eating habits, and routines that you can use to achieve and maintain this perfect male physique.
This is why undoubtedly, the first step is to take a close look at your diet. I mean if your waist is a key measurement for the ideal masculine frame, then you already realize that eating pizza, ice cream, and junk food every day isn't going to get you the body that most people innately find attractive. You want to get and stay lean and the best way to do that is to primarily eat real single-ingredient foods while avoiding processed foods, refined grains, and sugar. So some great examples of natural single-ingredient foods that you should be eating include all green vegetables as well as non-starchy vegetables like cauliflower, carrots, and bell peppers. You can have fruit like berries, apples, watermelon, and avocados. It also includes protein sources like chicken breast, ground turkey, fish, shrimp, eggs, lean ground beef, pork tenderloins, and lean cuts of steak like top round. And you can also have filling carbohydrates like oatmeal, brown rice, potatoes, sweet potatoes, yams, beans, black bean pasta, and quinoa. And of course, you can add some oils for your fats to make your food taste better. The top 3 that I recommend include avocado oil, olive oil, and coconut oil. Now if you stick predominantly to these types of real foods, and you make it a priority to get 0.7 grams of protein per pound of body weight daily in combination with lots of vegetables, you'll naturally move towards a slimmer waist that's more in line with the golden ratio. If you just stick to natural foods you'll most likely not even have to track your calories due to the fact that these foods are naturally filling and nutrient dense.
Next, let's move on to the exercises that you should be doing because there are really only a few key exercises that you actually need to develop an attractive masculine-looking body. The first one is going to be pullups or alternatively, you can do lat pull-downs. Either one of these exercises will target your rhomboids, your lats, and your biceps. Developing your back muscles will give you a wider v-taper appearance for your upper body. And both exercises are pretty straightforward. You're just pulling yourself up to the bar with your chest out, and your elbows tracking down and back or you're pulling the bar down to your upper chest with similar form. Next, you'll want a push exercise like bench press or dumbell press, where you lay back, lower the weight to your chest while keeping your elbows at roughly 45-degree angles to your body, and then press back up. This is going to work your chest, shoulders, and triceps again helping you develop that dense upper body look. If you're currently trying to get started and searching for the perfect upper-body workout program stop. Literally, take pullups or lat pulldowns and superset them with bench presses or dumbbell presses. So perform 9 heavy sets doing presses and pulls with a 3-minute break at the end of each set and you'll have an effective upper body workout. There are obviously many other exercises you can do and you can make your workout significantly more complex but It can also really be that simple. Now even though the golden ratio for men mostly focuses on the upper body you're still going to want to work your lower body to look proportional. There's also an ideal waist-to-hip ratio which for men which is under 0.95. So your waist should at least be 5 percent smaller than your hips and squats are one of the best exercises to help you develop your glutes, quads, and hamstrings. If you're not used to performing squats and you'd like to nail down the form quickly start with a bench behind you.
Then sit your hips back and down to the bench while your chest stays pointed towards the mirror. Don't let your lower back round, and actually concentrate on sitting down...
here bros:
1 - 0:51 - Get REALLY serious about your diet
2 - 2:20 - Do certain exercises (pull-ups/pulldowns, Bench Press; Squats; Lateral/Cable Raises...)
3 - 5:37 - Make sure to make a progressive overload over time
4 - 7:28 - Optimize sleep (try to set one time for every day)
5 - 8:29 - Right Supplementation (last but not least)
nice ty
😍
Personally? The best way to achieve aesthetics. Is the doing the Big Six: Bench, Squat, Deadlift, Behind the neck Overhead Press, Pendlay Row, and Pulls. As far as nutrition? DONT eat in a caloric surplus. Eat around maintenance that way to stay lean while the only thing that gets bigger is your muscles, not your overall body mass.
Aesthetics is just bodybuilding without the bulking phase
My Style of Athletic Bodybuilding
Is Superior to all forms out today
❤️
One of your better videos...for both beginners and intermediates alike. Sincerest thanks for all you do. Much appreciated!
I teach athletic Bodybuilding
Editing skills top notch!!!
I love the way its presents each and every part!
Dude. Your videos are so informative and just the perfect length to keep me engaged. Keep up the good work fam!
I just started going to the gym like 3 weeks ago and i am already starting see some change happen and i saw your videos on diets and it actually really helps. Went from 121 kg to 117 kg
I started working out due to the "body positivity" movement. I want to thank everyone involved in this channel for helping me learn how to better get rid of my fat ass.
I was never grossly obese, but it would have been an easy slope to slip down.
I'm 35, and have never felt better in my life!
I was obese and started working out because I was starting to start dying
@@iamdancer so, hard work, or nature?
Which turned you into a Debbie downer?
I don't understand the question and I don't get why a Debbie downer?
I try all the time but I fall right back into my old habits
imagine being such a beta@@shadowwolf_4536
Easily one of your best videos. A video all men should see, but it truly highlights the fundamentals of obtaining swolceptance.
Thank you for this ❤
Back to the basics. Excellent video with great content.
Wow simply just wow bro this is a very excellent and brilliant video bro telling about 5 things that build male physique and keep it up and keep up the good work as always for all of us who love the build up muscles and take care
Keep smiling always
Max always bringing the best videos 😊
Hey! This video answers all my questions, thank you!
This is such a true and honest video. Very very good.
Awesome info and vid. I'm starting 1 August when back home. Great info. Will watch it again and apply the info to my trainings. Thanks again!
Hope you’ve started bro. Let’s get it ❤️💙
Great content 👍 really mean it. Love the channel. Keep it up
Perfect clip - short, sweet, informative, simple language
Thank you so much ;)
Good video bro proud of you keep grinding
This is just perfect, absolutely simplified to perfection for someone who wants to start.
The finger snap beat at the end of your videos always gives me a chuckle about that era of music
Always good. Track those workouts to add weight = Track those gains = motivation = consistency = More gains.
Thanks very much for creating these content. I'm always looking forward to your new video! Grateful, please!
One of your better videos for beginers and intermediate alike sincerest thanks for all u do munch appreciated
I’ve learned so much from your videos thank you😊
Very informative ❤
Thanks for your informations bro! ☝🏻💪🏻
Succinct, understandable, and do-able. Great vid.
This is great. Simple and effective
All your videos are gold but this here my guy 🔥🔥🔥
This is one of the best videos I've watched about gym as a beginner
That's actually an excellent basic guide!
Hi Max, my name is Sophia. Me and my brother have been following you for a long time!! Your content is excellent. Can you do a video like this for the ladies? Thank you
Always great videos dude! 🤟🏻🤟🏻
Motivation is what gets you started. Habit is what kept you going.
I saw Best of the Best training scene clip towards the end of video . Great !
One muscle you forgot to mention is the serratus anterior muscle, which works to beautifully with a well-developed latissimus and rounds out the shredded look that well-defined abs give. It's a muscle not a lot of people really talk about or target, but man does it look good and complete that well-trained and shredded look.
Doing chest and back, also does the abs
Thanks so much I really needed to hear this
Great video 💪🏽
Love this video❤
Thanks for the video brother
Great video
💯! Simplicity is key.
we need an advanced weighted abs workout
No. 1 information sir 👌👌
Kindly make a video on Powerlifting for beginners.
Thanks & Regards (p.s love your content been following you since 2 years)
This video is gold
Thanks for this video and I must start doing all of these respective steps daily and my muscular must be formed,fitness trainer Max Posternak boss!!!LONG LIVE,MAX POSTERNAK BOSS!!!🏋♂️
Really nice vid
Can I substitute bent over rows for lat pull downs/pull ups? Thanks.
Just what I needed
Great video Max. Quick question on the 9 Total Sets each day - is that per exercise or as a combination such as 4 sets of Bench press and 5 sets of Pull downs on day one?
9 sets total, as a combination. 4 Bench sets 5 Lat Pulldown sets.
Superb video
Frozen spinach, scoop great tasting protein powder and spoonful peanut butter, a great smoothie and low carb. No ice needed if spinach frozen or cold.
Thank you
Been in good shape until I did a career change and the weight slowly creeped up on me. Was a Master Carpenter transitioning into a truck driver. High aerobic days to sitting all day. Still went mountain biking and kayaking in my off times for relaxation. Then I break my back from a cycling accident in my mid 40s. Now mid 50s trying to get it back. Ain't life grand!
Good luck
Love ❤️ and Light 💡
I've been doing 3-1 ppl for a while now. Its not a true week because its an 8 day cycle, but its damn near close and recovery is better.
Perfect video
Wow what a video ❤
Am a skunny guy trying to build muscle and you our videos are very helping
Great no bs video
2:27 thy took Atharva movie 😂
It's very nice ❤
I just do whatever i feel more insecure about that day... It works really well
Didn’t expect a Water World reference in this video about physique.
Thanks.
His workout challenge is legit if you’re disciplined enough to do it
Dont train for looks
Training for power
The gains will come along
Very good
What day do you work biceps (like curls) and triceps? I didn't see them on one of the 3 days.
Great channel, let me add a few things, I think Fibonacci was born around 1170, but if you look at the Egyptian Statutes they all have wide shoulders and thin waist. Go figure. 2. All those are great food suggestions but remember to add either meal or caloric restrictions otherwise you can eat healthy all day and fool yourself. 3. Yes it’s good to progressively up the weights but don’t think that you cannot top out, when we get good at upping weight some of us don’t know when to stop which can lead to injury or an out of proportion body.
Thanks
Just perfect. Bro.
Hi , I m your follower from Indonesia, learned a lot from ur videos , can you suggest a good (reasonably priced) protein supplement, I m not good with food 😂
Okay I’ll give it a go .
Im exploading since I mixed creatine with whey in the same Shake. 💪
i would add the obliques and serratus anterior. they're not as big but they result in a more chiseled looking physique
Gotcha
9 pull ups heavy sets + 9 bench press heavy sets; or 9 pull ups + bench press heavy sets?
What you didn't say, or I just missed it, was rep ranges and stretching
Am I guessing correctly? Higher reps to start ... pick a weight I can do 12/15 reps with.
Make true body positivity great again
Anything regarding growing height before 20 after 17
You can't just label one physique in the thumbnail as wrong and weak, another as bulky, and wrong. But one, in your opinion that is perfect.
Dude, it's scientifically demonstrated as being more attractive.universally to females. Don't hinder yourself by refusing to accept the facts. Either work towards it or accept that you won't be as attractive.
its not depending what sports you do i mean when im doing brazilian jiujutsu my body will build differently then when i do muay thai or just fitness
Can u m make a video about mike mentzer Method of training
6:16 RIP 💀 🪦
I’m doing the P90X program they have you to require a set of muscle groups once per week are you saying your plan of every 48 hours is better?
Imma head out 😂 Good luck
The thing I struggle with is eating required amount of calories through healthy foods.
Is it 9 sets in total or 9 sets of each workout? Making it up to 27 sets in total with 3 minute breaks in between
How to know if my body is in golden ratio or not?
Can we get the women's version of this?
nice video BUT who defines the perfect physique?
Do one for women
does this help with wheight loss?
What if you are trying to eat more to gain more muscle mass
Deadlifts?
Bro I do a full routine everyday
I cant bench press anymore after an skiing incident. My left shoulder just leaves the chat when seeing the bench
Did you say sleep for 7-9 hours.. people actually do that..when am I supposed to go to work. I’ve slept 4 -5hours a night for the last 13 years.. it’s 4 in the morning and I’m watching this video wishing I could sleep hahaha
05:23
Why am I looking weak and bulky at same time?
No dedicated arm workout??
no bicep curls???